Download Chapter 8 - North Mac Schools

CHAPTER 8
M ANAG I NG STRESS AND ANX I ETY
LESSON 1 – EFFECTS OF STRESS
1. Define the term stress.
• Reaction of the body/mind to everyday challenges
and demands.
2. What is perception?
Explain how stress is related to perception.
• Perception – the act of becoming aware through
the senses.
• The stress you feel depends on your perception of
the events that cause stress.
LESSON 1 - CONTINUED
3. What is a stressor?
• Anything that causes stress.
4. Identify the 5 general categories of stressors. Give an
example of each.
• Biological stressor
(Illness, disability, or injury).
• Environmental stressor
(Poverty, pollution, crowding noise, or natural disaster).
LESSON 1 - CONTINUED
• Cognitive, or thinking stressors
(the way you perceive a situation or how it affects the world
around you).
• Personal behavior stressors
(negative reactions in body from using tobacco/alcohol/
drugs/lack of physical activity).
• Life situation stressors
(death of a pet, separation/divorce of parents, trouble with
friends).
LESSON 1 - CONTINUED
5. What 2 body systems does your body use to
respond to stress?
• Nervous system.
• Endocrine system.
6. What is the “fight or flight” response”?
• Body preparing to defend itself or flee.
LESSON 1 - CONTINUED
7. List the 3 stages in the stress response. Describe
what happens in each stage.
• Stage 1 – Alarm – the body and mind go on high alert.
• Stage 2 – Resistance – your body adapts to the rush
created by alarm and reacts to the stressor. Body
decides to "Fight or flight”.
• Stage 3 – Fatigue – a tired feeling takes over that
lowers your level of activity. Ability to manage other
stressors is very low.
LESSON 1 - CONTINUED
8. List 5 physical reactions included in the alarm
response.
• Increased perspiration.
• Faster heart rate/pulse.
• Rise in blood pressure/faster respiration rate.
• Increased blood flow to the muscles/brain.
• Pupil dilation.
LESSON 1 - CONTINUED
9. What are the 3 types of fatigue that can affect
your body? Describe how each type of fatigue
occurs.
Physical fatigue – occurs when muscles work for long
periods of time.
• Soreness and pain.
• Reaction time becomes impaired.
• Muscles tire quickly.
LESSON 1 - CONTINUED
Psychological fatigue - can result from:
• Constant worry.
• Overwork.
• Depression.
• Boredom / isolation.
• Feeling overwhelmed.
Pathological fatigue – tiredness brought on by overworking the
body’s defenses in fighting disease. Anemia, flu, overweight, poor
nutrition (can bring on pathological fatigue).
LESSON 1 - CONTINUED
10. List the 3 aspects of a person’s life that can be affected by stress. Give
an example of each effect.
• Physical effects – headaches, asthma, high blood pressure, weakened
immune system.
Psychosomatic Response – physical reaction that results from stress rather
than from an injury.
https://www.youtube.com/watch?v=aLBhaYDAlU8
• Mental/emotional effects – difficulty concentrating, mood swings, risk of
substance abuse.
• Social effects – interference with daily activities and relationships with
others.
LESSON 1 - CONTINUED
11.Define the term chronic stress. Describe 2 methods you
can use to control the effects of chronic stress.
• Stress associated with long term problems that are beyond
a person’s control.
• Engage in physical activity.
• Support from friends/family.
• Relaxing hobby.
• Avoid using tobacco, alcohol, and other drugs.
LESSON 2 – MANAGING STRESS
1. List 3 categories of personal stressors. Give an example
of each.
• Life events – driver’s license, graduation, moving, addition of
family members. Major illness, or parent’s divorce or
separation.
• Physical stressors – pollution, excessive noise, physical
injury, lack of rest, drug use, and excessive dieting or
exercise.
• Daily hassles – time pressures, too many responsibilities,
deadlines, and conflicts with fellow students.
LESSON 2 - CONTINUED
2. How can using refusal skills help you to avoid stress?
• Avoid stressful situations altogether, say no when you see
the possibility of stress/conflict.
3. List 5 ways to manage stress. Then briefly explain how
each method helps to manage stress.
Plan ahead –
• Decide what you want to accomplish.
• Be prepared for unexpected changes.
• Be flexible, have a plan B.
LESSON 2 - CONTINUED
Adequate sleep • Helps your ability to concentrate.
Regular physical exercise –
• Helps release pent up energy.
Eat nutritious foods –
• Eat a variety of foods.
• Drink plenty of water.
• Eat fresh foods whenever possible.
Avoid tobacco, alcohol, and other drugs.
LESSON 2 - CONTINUED
4. List 3 ways adequate sleep can help you.
• Meet daily demands/challenges.
• Look and feel better.
• Better mood.
5. List 3 nutrition tips that will help you when you are
dealing with stress.
• Eat regular meals.
• Limit “comfort” foods.
• Limit caffeine.
LESSON 2 - CONTINUED
6. Define the term stress-management skills.
• Skills that help an individual handle stress in a healthful, effective
way.
7. List 4 stress management skills. Explain how each skill can
help you manage stress.
• Redirect your energy – release nervous energy.
• Relax and laugh – laughing lowers blood pressure.
• Keep a positive outlook – how you think determines how you
feel.
• Seek out support – help you to feel better.
LESSON 2 – CONTINUED
8. What is the relaxation response?
• A state of calm that can be reached if one or more
relaxation techniques are practiced regularly.
LESSON 3 – ANXIETY AND TEEN DEPRESSION
1. What is anxiety?
• The condition of feeling uneasy or worried about
what may happen.
2. Does anxiety have positive or negative results?
Explain.
• Positive - it may keep you motivated.
• Negative – can get in the way of your performance
by making you nervous.
LESSON 3 3. List 3 symptoms of anxiety.
• Feelings of fear or dread.
• Perspiration.
• Rapid heart rate/shortness of breath.
4. List 3 ways to manage the occasional sad mood
that lasts for a few days.
• Exercise.
• Talk to friends and family.
• Do something nice for someone.
LESSON 3 - CONTINUED
5. What is depression?
• A prolonged feeling of helplessness and sadness.
6. What is the difference between reactive
depression and major depression?
• Reactive depression – response to a stressful
event.
• Major depression – a medical condition requiring
treatment.
LESSON 3 - CONTINUED
7. List 4 ways to overcome social anxiety.
• Smile/nod/say HI to people.
• Speak up and make eye contact.
• Ask open-ended questions.
• Know about current events/other areas of
interest.
LESSON 3 - CONTINUED
8. List 5 symptoms of teen depression.
• Irritable or restless moods.
• Withdrawal from friends and activities that were
once important.
• Change in appetite or weight.
• Feelings of guilt or worthlessness.
• Sense of hopelessness.
LESSON 3 - CONTINUED
9. Are feelings of anxiety and depression normal? When
do normal feelings become a cause for concern?
• Yes, to experience a few of these symptoms once in a
while.
• No, to experience several of them at the same time for
2 weeks or more.
10.What are 3 ways that mild forms of anxiety and
depressive feelings might be relieved?
• Talking with supportive people.
• Getting more physical activity.
• Volunteer.
LESSON 3 - CONTINUED
11.When should a person seek professional help with
feelings of anxiety and depression?
• When changes in mood, sleep patterns, or energy
levels begin to interfere with daily life.
LESSON 4 – BEING A RESILIENT TEEN
1. Define the term resiliency.
• The ability to adapt effectively and recover from
disappointment, difficulty, or crisis.
2. Explain why resiliency is a component of good
mental health.
• Able to handle adversity in healthful ways.
• Achieve long-term success in spite of negative
circumstances.
LESSON - 4
3. List 4 external factors that might affect a person’s
resiliency.
• Family
• School
• Community
• Peers
LESSON 4 - CONTINUED
4. What makes up the internal factors that help you
be more resilient.
• Attitudes.
• Perceptions.
• Behaviors.
• Commitment to learning.
• Positive values.
• Social competency.
• Positive identity.
LESSON 4 - CONTINUED
5. Can you control the external factors that
influence your level of resiliency? Can you control
the internal factors? Explain.
• External factors – little control, but can work to
strengthen some of them .
• Internal factors – have control and can continue to
strengthen can improve resiliency.
LESSON – 4 CONTINUED
6. What are protective factors?
• Conditions that shield individuals from the
negative consequences of exposure to risk.
7. How can protective factors help guard a
person from risk behaviors.
• May influence a person to respond to a
situation in a healthy way.
LESSON 4 - CONTINUED
8. Give 8 examples of how a person can work to build
protective factors and strengthen resiliency.
• Extra-curricular activities at school.
• Make a commitment to learning.
• Stand up for your beliefs, refuse to act against your values.
• Be honest with yourself and others.
• Resist negative peer pressure.
• Learn about people from other cultures or ethnic
backgrounds.
• Develop a sense of purpose.
• Develop a positive outlook about your future.